This is a short block of training which only uses machines (hence the name).
It’s ideal if you ever find yourself in a hotel gym which doesn’t have any dumbbells (yep, they still exist!), and the basic structure means it also doubles up as a great choice for people who have had a lengthy time off the gym.
The main goal of Rage Against The Machine is to set the stage for future results by leading you into some of my more advanced work; that being said, there are many people who enjoy this style of training so much they keep running this program over and over again. The choice is yours!
Program length: 4 weeks.
Frequency: 3/5 workouts per week.
Session breakdown: This is a machine-only program where you’ll train your full-body in each workout using dropsets.
Rep ranges used: Moderate.
Muscle buster techniques: Dropsets, HIIT.
Workout Calendar
This is a 4-week program, and you’ll be training five days per week.
I’ve pencilled in your recovery days for Saturday and Sunday, but you can move these around if you prefer.
You can also reduce the number of training days to three if you’d like to focus entirely on lifting weights; just remove the two cardio workouts.
Why Machines?
Given the choice, I usually recommend free weights (dumbbells, barbells, and kettlebells) over resistance machines due to the increased muscle activity required to control all aspects of an exercise.
However, there are certain situations where machines are not only equal to free weights, but superior.
They are absolutely perfect for improving technique and mastering mind/muscle connection, because most machines are built in a way which won’t let you do it wrong. Think about the differences in complexity between a leg press versus a barbell squat, or a seated hamstring curl versus a glute ham raise, and you’ll see what I mean.
Another useful aspect (and one which we will take full advantage of in this program) is that machines are built for high intensity training.
The quickness with which you can switch between two weights by just pulling a pin (versus stripping discs from a barbell) makes them a perfect fit for techniques like dropsets, which we will be using here.
You’ll be hitting dropsets of 8/12 on every exercise here (so x8 heavy reps then reduce the weight by about 30% and get another x12 reps).
It’s a burn which you can’t really replicate with free weights.
You can up the ante even further if you’re lucky enough to train in an empty gym, because you can perform these workouts as a circuit instead of as a traditional workout. That would mean doing one dropset for every exercise, and repeating this process three times over. If you train in a regular gym this isn’t possible, of course, so the majority of users will do this plan as a regular workout (e.g. complete all dropsets on exercise #1, then the same for exercise #2, and so on). Both approaches work.
Built For Results
Dropsets take centre stage, but the structure which sits underneath this program is the real “secret sauce”.
You see, there are a couple of training techniques which will elevate your results to a whole new level.
Let’s look at those now.
- Maximize training volume for muscle growth
Most people get their training volume dead wrong.
Take a look around your local gym, and I bet you’ll see people who either do too little (e.g. they stroll around doing more talking than training) or too much (e.g. the guy who always seems to be there when you arrive, and is still there when you leave!).
Research shows us that the optimal anabolic response to training occurs with 12-20 sets per week (for each muscle). This is where you’ll strike the sweet spot between intensity and time, allowing you to get in and get out before you start training to diminished returns. (1)
With that in mind, you’ll be hitting each muscle group with 18 sets per week throughout Rage Against The Machine.
- Full-body training is awesome
Every workout has you training your entire body here.
Full-body training is great for building muscle because it signals the body to trigger the recovery process more frequently. For example, instead of hitting your chest on Monday and then waiting a full week, you’ll work chest on Monday, Wednesday, and Friday; triggering the recovery process three times instead of just once.
Back in 2019, researchers from Norway found that doing this led to significant improvements in the anabolic response to training, helping trainees pack on almost 10% more muscle mass on average! (2)
Another cool aspect of full-body training is that it allows beginners to hit their optimal weekly volume without absolutely destroying themselves.
Think about this; if a novice lifter smashes their legs with 18 sets in one single workout, chances are they’ll not be able to walk for a few days, which increases the likelihood that their subsequent workouts will be poor (or maybe even skipped). Full-body workouts will share the weekly load across multiple sessions (e.g. six sets on Monday, Wednesday, and Friday), so the trainee is achieving their ideal level of volume without ever feeling so zonked they can’t recover from it.
It’s also pretty great for fat loss, too.
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